23 Apr Danny Bellmore Pre Contest Week 3 (Deload)
I recently did the Maine State Open back in November. Even though I benched and pulled my best I wasn’t very pleased with my performance.
[wa-wps]I am currently in the pre-contest phase of my training for the 2016 APF Senior Nationals in Jacksonville, Fl. Brian will be handling my programing for the next 10 weeks.
I really worked on bar position this week keeping a more upright position. Derek Wilcox has been a real big help with helping me dial in my squat. I am also dialing in my gear as we get closer to meet time.
Squat
425 5 singles
2” high Box Squats
275 x 5
325 x 5
375 x 5
Bulgarian Split Squats
75 3 x 10
Suit Case Carry
100yds each side
Paul Key offered me some insight on my foot position. I took the week of the deload to work on this. I was able to get my hips much higher allowing me to increase foot drive.
Bench
75% 475 6 singles
Raw 2 brd
225 x 6
255 x 6
290 x 6
DB Floor Press
50 x 15
60 x 15
60 X 15
DB Skulls
40 x 10
45 x 10
50 x 10
Kick Back’s
25 3 x 15
This week I worked primarily on my set up. I have had my Fusion suit altered a few times……just trying to get the right feel in the hips.
Deadlift
405 5 singles
5” Conv Block Pulls
300 x 3
325 x 3
375 x 3
Barbell Row
125 x 12
135 x 12
145 x 12
Dumbell Shrug
70 x 12
80 x 12
90 x 12
Bird Dogs
3×15 15 sec hold
I want to take a moment and congratulate Tucker on his win this past weekend. Tucker has had a very rough year with some medical set backs. Like a true champion he prevailed.
Danny Bellmore
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